Breastfeeding mother reduces 10cm waistline thanks to intermittent fasting

Hanoi Doan Trang reduced her waistline by 10 cm, her belly by 10 cm, confidently wore tight dresses, and was praised for "looking younger like an unmarried girl" after a period of intermittent fasting.

Dao Thi Doan Trang, 24 years old, currently works in the fashion industry. Before getting married, she weighed 45 kg and was 1.6 m tall. After giving birth, her waist became "fat", causing the young mother to become depressed. Trang likes to eat sweets, and her sedentary job caused her weight to increase rapidly, "her three curves are the same".

Seeing her body become flabby, with many stretch marks and dark spots, Trang was depressed and did not dare to go out.

Her "fat" belly makes her afraid to wear tight or bright-colored clothes. Photo: Character provided

In March 2023, Trang used a weight loss product on the advice of a friend. Due to working too much and eating at irregular times, she suffered from stomach pain, ulcers, colitis, and anemia. Trang always felt hungry and could not sleep well at night because of cravings. She was hospitalized twice due to exhaustion. Her family also prevented her from losing weight.

"The more stress, the more weight gain and when weight gain, the more stress, like a vicious cycle," Trang said.

After that, she learned about 16:8 intermittent fasting to lose weight scientifically. She eats two meals a day, does not consume fruit or snacks before 7pm. In addition, the woman applies the "hand rule", including a handful of protein including 250g of lean meat, two hands of green vegetables, a handful of good starch from brown rice, whole wheat bread, a finger of fat such as peanuts, walnuts, beans... Thanks to that, Trang does not feel exhausted or hungry like before, and her stomach pain improves.

In addition, Trang completely cut out sugar and reduced her intake of salty foods and carbonated drinks. When she occasionally craves food, she eats boiled eggs, drinks water, and chooses low-sugar fruits such as cucumbers, jicama, apples, oranges, and tangerines; and limits ripe fruits such as durian, mango, and grapes...

Thanks to intermittent fasting and eating according to the hand rule, Trang eliminated 10 cm of belly fat and 10 cm of waistline, confidently wearing tight clothes. Photo: Character provided

According to experts, one of the most important factors in weight loss is a calorie deficit, meaning that the amount of calories consumed must be less than or equal to the amount of calories burned. However, many people who lose weight choose to starve themselves, which is harmful to their health and even causes them to gain weight faster, Dr. Nguyen Van Tien, National Institute of Nutrition, recommends. Even when losing weight, you still need to supplement with more protein, eat vegetables with less carbs, and choose healthy fats. In particular, protein from seafood, eggs, chicken, and dairy products helps you stay full longer and build better muscles.

Intermittent fasting is a term used to describe a diet and fasting pattern that involves periods of fasting and eating that allow the body time to fully digest food while severely limiting calorie intake.

Intermittent fasting typically involves restricting your eating time during the day (eating for 6-8 hours and fasting for the remaining 16-18 hours). This stimulates the body to convert glucose-based energy to ketone-based energy, which helps reduce stress, reduce the incidence of cancer and obesity, and increase longevity.

In addition, you can do 4-4-4-8 intermittent fasting, your day will be divided into 4 time frames: 4 hours fasting, 4 hours eating, 4 hours fasting and 8 hours eating. 4-4-12 intermittent fasting is eating three meals a day, without snacks or side meals. Breakfast is 4 hours from lunch, lunch is 4 hours from dinner and dinner is 12 hours from the next morning.

However, experts say intermittent fasting can still lead to weight gain. Fasting for long periods of time can cause some people to binge later. Eating more calories than their body needs can lead to fat gain, even after a continuous fast of 12 to 16 hours a day. Fasting for long periods of time can cause low blood sugar, causing dizziness, lightheadedness, headaches, and nausea.

Therefore, people with underlying medical conditions should consult their doctor before trying intermittent fasting. People with type 1 diabetes and those undergoing diabetes treatment are likely to experience unwanted reactions when following this diet.

Daily meals help Trang maintain her figure. Photo: Character provided

In addition to nutrition, Trang spends about 30 minutes a day exercising. She mainly does squats, planks, and jogging to burn belly fat and arm fat. For Trang, exercise is a supportive method, not forced, so there is no pressure. "I exercise as a habit, and when I don't exercise, I feel a lack and feel uncomfortable. Exercising not only keeps me in shape but also makes my body healthier," Trang said, adding that she always tries to sleep early, drink lots of water, and think positively.

In one month, Trang reduced her waist from 73 to 62, her waist from 84 cm to 73 cm, and her biceps by 5 cm. "In addition to being a mother, losing weight is also an achievement that I am proud of," Trang said, adding that thanks to her successful weight loss, she has become healthier, more confident, and happier.

Thuy An

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